Ahmad FitPro

Most people think fat loss means doing more cardio, more HIIT, and sweating for hours in the gym…

But honestly? That’s usually the wrong focus 👇

What actually works for fat loss:

🥗 70% Nutrition
🏋️ 15% Weight Training
🚶 10% Walking
🔥 5% HIIT/Cardio

Nutrition will always be the biggest driver for fat loss.

Strength training helps you build and keep muscle while getting leaner.

Walking daily is one of the most underrated tools for burning calories, improving recovery, and staying active.

HIIT/cardio is useful… but it should support the plan, not BE the whole plan.

Keep it simple.
Stay consistent.
Focus on the basics.
The results will come 👊

Week Lessons: Good week overall 😅 Busy one, but great catching up with new people in the gym, doing consultation sessions, training my usual clients, and having good conversations with other gym gurus about the small tweaks that can make a BIG difference over time.

3 main reminders from this week 👇

1️⃣ Focus on the Range of Motion and stop the Ego Lifting
Stop chasing heavier weights while cutting the movement short. Go lighter if needed and focus on full depth, control, and proper extension.

2️⃣ Walk… Walk… Walk 🚶‍♂️
8k–10k steps a day is one of the best forms of cardio. Simple, effective, and underrated.

3️⃣ Simplicity & Consistency Wins
Keep your training simple. Focus on progressing your reps and weights slowly over time. One more rep each week adds up.

One week down ✅
Plan ahead for next week, hit your steps, train hard, and stay consistent 👊

Only 3 workouts for me this week but recovery felt great… next week we push harder 🔥

Busy Dad, Full-time Job and coaching business - here’s how I still make training work.

As a busy dad with a full-time job and a coaching business, I often get asked how I find the time.

The answer is simple: I plan ahead.

I build my training around my routine, not the other way around. I mark my calendar for work, training, and family time, and I respect those boundaries.

My training stays simple too — usually just 4 to 5 exercises. I stick to them, focus on progressive overload, and stay consistent.

That’s what helps me get the results I want while keeping my time under control.

No stress. No overwhelm. Just structure, commitment, and consistency.

Leg Day – Quads Crusher 🦵

This one was all about quads… heavy, controlled, and full range.

Started with hamstring curls
3 heavy sets × 8 reps
Great way to warm up the knees and legs without taxing the CNS before squats.

Then into the main lift:
Hack Squat
3 heavy sets × 8 reps
(Not just about going heavy — focus on depth and full range)
Remember to add 1–2 warm-up sets before

Kept the pressure on with:
Angled Leg Press
3 sets × 8 reps @ ~90% effort
Again… depth and control

Quick switch to calves:
8–10 reps, slow and controlled (same machine or hack squat)

Final quad burner:
Leg Extension
3 sets x strong 8 reps to near max effort
then finish with 4th set straight into 45 sec AMRAP Sissy Squats
(you’ll feel this one… I’ll drop a video soon)

Finished with core:
• Hanging knee tuck / or incline leg raises – 45 sec AMRAP
• 45 sec rest
• Cross-body knee tuck – 45 sec

Repeat x2

Rest between sets: 1.5–2 minutes

Simple structure, heavy effort, full focus.

That’s how you build strong legs.

PULL DAY Yesterday 💪… and back to pushing some heavy lifts.

Kept it simple and focused:

Started with incline DB rows
3 sets × 8 reps

Then straight into:
• Reverse fly – 2 heavy sets
• Single arm lat pulldown – 3 sets × 8 reps @ ~90% effort

Followed by:
• High row – 2 heavy sets
• Shrugs – 2 sets

Finished with a proper biceps pump 2 supersets:
• Single arm preacher curl (bench) – 8 heavy reps
• Seated incline curls – 8 reps

And a bit of forearm work:
• Barbell reverse curls – 2 sets × 10 reps

Quick cardio top-up:
3 rounds
90 sec jog / 30 sec sprint

Honestly… great session, great pump. Nothing fancy, just solid work.

Leg day was meant to be today, but I chose recovery instead.
Heavy quad-focused session coming tomorrow… stay tuned 👊

People often ignore one of the simplest things that actually works… walking.

Instead, they go straight to high intensity workouts, thinking more sweat = more fat loss.

But in reality, constantly pushing your body into high stress — especially if you already have a full-time job — just adds fatigue. Low energy, harder recovery, and sometimes it even works against you.

When people ask me how to lose fat, they’re usually expecting some tough workout plan.

But most of the time, my answer is simple:

Track your food.
Count your steps.

You don’t need to go for a 1-hour walk every day.
Just aim for **8–10k steps daily**.

That alone can make a big difference.

It’s easier to fit into your day as well:
– short walks here and there
– park a bit further
– walk to the shops
– take the stairs instead of the lift

That’s how you build an active lifestyle without burning yourself out.

Before you look for the hardest workout…
make sure you’re doing the basics consistently 👍

Training Plan 🗓️: Back to my favourite split Push / Pull / Legs

Running it across 4 Days:
Push – Legs – Pull – (Optional) Legs

I’ll be alternating Week A / Week B to shift the focus, but this phase is simple…
high effort, around 90%, working in the 6–8 rep range and pushing my weights.

Today was Week A – Push (chest focus)

Started with chest fly just to warm things up and get a good connection.

Then into the main work:
• DB incline bench press
• Cable chest fly (high to low)

Accessories:
• Reverse cable fly (2 sets for rear delts)
• Chest-supported DB Y raise
• Skull crushers (DB)
• Cable rope pushdowns

Everything sitting around 8 reps… maybe pushing 9 on the last set if it’s there.

Finished with 10 minutes incline walk, alternating the incline every 90 seconds — simple but does the job.

Solid session, big chest pump.

Week B will shift more towards shoulders… will share that next week 😉

A question came up today ❓❓

“I’m only doing one full body session… what should it look like to actually get results?”

I get this a lot — mostly from people short on time but still wanting to make it count.

If you’re doing a full body session, keep it simple and cover these basics:

• 1 vertical push – shoulder press
• 1 horizontal push – chest press
• 1 vertical pull – lat / neutral grip pulldown
• 1 horizontal pull – seated row

For legs:

• 1 squat pattern – back squat or goblet squat
• 1 hinge pattern – Romanian deadlift or hip thrust

If you’ve got a bit more time, add some accessories:
Triceps pushdowns, biceps curls, or leg curl / leg extension
(you can alternate between upper and lower each session)

That’s your structure. Nothing fancy.

What actually makes the difference is this 👇

Consistency and progressive overload.

Stick to the 8–10 rep range:
Start with a weight you can do for 8 reps
Next session, keep the same weight and push for 10
Then increase the weight and go back to 8

Track it. Repeat it. Stay patient.

That’s where results come from 👍

LEG Day: Only got 45 minutes… is it even worth it ⁉️

Just finished with my clients and that was the window I had for my own leg day. No perfect setup, no long session — just getting it done.

I’ve learned it’s not about doing more, it’s about keeping it simple and focusing on quality.

Session looked like this:

3 sets hamstring curls to warm up the knees and get things moving

3 strong sets Bulgarian split squats

3 sets angled leg press
– 2 of those single leg to really focus on quads

45° back extensions for glutes

Finished with a quick superset:
cable crunch + cable wood chop

45 minutes. Done.

Not the longest session, not the fanciest — but it moves me forward.

Now switching off and back to family time.

That’s the real win.